Sugar is everywhere in our diets, from desserts to ready-made meals to drinks. In 30 years, its consumption has jumped by 45%! While sugar provides quick energy, excess sugar can be harmful to your health. Find out why and how to reduce your consumption without frustration.
The dangers of sugar on the body
1. Weight gain and obesity
Refined sugar, found in sodas, pastries, and processed foods, is a source of empty calories. It promotes the accumulation of abdominal fat and increases the risk of obesity.
2. Increased risk of diabetes
Excessive sugar consumption overloads the pancreas, which produces more insulin. In the long term, this can lead to insulin resistance and promote type 2 diabetes.
3. Harmful effects on the heart
A diet high in sugar increases the risk of cardiovascular disease by promoting inflammation, high blood pressure and bad cholesterol.
4. Impairment of oral health
Sugar feeds the bacteria that cause cavities and gum disease, directly impacting the health of your mouth.
5. Influence on mood and energy
Sugar acts like a brain drug, causing dopamine spikes followed by energy dips and irritability. It can even promote anxiety and depression.
👉 The WHO recommends a maximum of 50g of sugar per day for an adult (6 teaspoons) and 25g for a child (3 teaspoons).
Why should processed products be avoided?
Processed foods (prepared meals, industrial snacks, sugary drinks) are the main culprits of excessive sugar consumption. They hide under various names (glucose-fructose, corn syrup, maltodextrin), causing blood sugar spikes and cravings.
Additionally, these products are often low in fiber, essential vitamins, and minerals. Choosing fresh, unprocessed foods allows you to better control your diet and improve your long-term health.
Rest assured, eating healthy doesn't mean giving up pleasure! A more conscious diet allows you to discover new flavors while doing yourself good.
5 alternatives to reduce your sugar consumption
1. Favor natural sugars
Opt for fresh or freeze-dried fruit, which is rich in fiber and vitamins. Honey, maple syrup, or stevia can also be alternatives, but consume in moderation.
2. Read labels carefully
Avoid products containing Glucose-fructose syrup, invert sugar, or maltodextrin. Choose those with low added sugar and raw ingredients.
3. Home cooking
Preparing meals and desserts helps you control the amount of added sugar. Replace it with fruit purees or spices like cinnamon and vanilla for a natural sweetness.
4. Replace sugary drinks
Swap sodas and processed juices for fruit-infused water, herbal teas, or unsweetened tea. Sugar-free coffee is also a good alternative.
5. Adopt a balanced diet
Choose foods rich in fiber (legumes, whole grains) to avoid blood sugar spikes. Include healthy fats (oilseeds, avocado, olive oil) to limit sugar cravings.
Cutting back on sugar doesn't mean depriving yourself! By choosing raw and natural products , you can adopt a healthier diet while still enjoying your meals. Ready to take on the "less sugar" challenge? 🚀
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